Building/filling abs out.. to use weight or body weight ?

  • Artesin

    Posts: 482

    Sep 14, 2011 3:45 AM GMT
    This is an area that is really lacking for me... partially because I run out of time to work them at the gym or I lack the info required. Ive never really hit my abs too hard since my hip flexors are pretty tight.. despite stretching thoroughly. Granted Ive never really known how I can fill my abs, obliques and overall core out.. Fundamentally Im not sure if abs thrive with weight or if body weight will be enough to rip them and then compound moves hit them inadvertently for that extra push. Im not sure how many days a week they should be worked or what muscle groups to pair them with... Ive read books, I've done research but at this point it would really just help to hear it from someone living the present on how to hit them properly. I feel like if I correct myself then it could do away with some of my imbalances, physically and aesthetically.
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    Sep 14, 2011 8:47 AM GMT
    With abs it's good to do between 15 and 25 reps. So whatever weight you're doing, make sure it's in between that. Not so little though that your abs aren't working. Although, personally when I was like 12 or 13 y/o I would do 100-200 situps in 1 or 2 sets and I was RIPPED. Nowadays, I get bored after about 35 situps and 3 sets.

    You want to use weight to add bulk. Whether you use cable stirrups, or a 45 lb. tied to your ankles doing leg-ups.

    Without a pic of your abs it's kind of hard to specifically recommend something. Are you concerned about your ab muscles being small but visible...or they not visible at all?

    I do weights on my abs occasionally. Sometimes it'll be so heavy that I'll get cramps...those are the worst. It's like your body wants to turn you into a flip phone.

    edit: Okay I looked a bit closer at your pics and see you're shirtless in some. Yeah...I'd do weights on the abs and then run for 20-30 min. afterwards. Set aside days to do them so you don't run out of time (and energy/carbs)

    FYI, you don't need to pair them with anything. You can work them with anything (legs/back/chest) or do them separately. And disregard any answers of them being able to be worked daily. Just like your other mussels, they need rest.

  • Artesin

    Posts: 482

    Sep 14, 2011 6:37 PM GMT
    Not too concerned about having them show yet, just want to fill out that area. I cant sacrifice any extra energy to do cardio at this point, would probably jeopardize any progress thats been made.
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    Sep 14, 2011 6:43 PM GMT
    This is a great ab workout that you can stick to. Regularity is key. Ab workouts are most effective before bed.

    Try a foam roller for the tight quads.....rollers really, really work.

    BTW I don't do any cardio. It just isnt an effective use of my time.
  • dancedancekj

    Posts: 1761

    Sep 14, 2011 6:51 PM GMT
    MochaMuscle said. Sometimes it'll be so heavy that I'll get cramps...those are the worst

    That time of the month, eh?

    Unintentional period lulz FTW!